Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.9% 113kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	239% 311g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	36% 26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.5% 1.1g	12.4% 9g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.04g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	31% 17.4g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	114% 1030μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.5% 322μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 168mg	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	53.5% 535mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	72% 5.76mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	194% 4.46mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	53% 372mg	115% 803mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	635% 9525mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Seasoned Dry Bread Crumbs per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Seasoned Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 1 pound of Cooked Broccoli Raab has 22.7 times more Vitamin A, 1.3 times more Vitamin B6, 13.7 times more Vitamin C, 9.7 times more Vitamin E and 5.6 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 5.7 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 1 pound of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 1 pound of Cooked Broccoli Raab has 1.5 times more Potassium and 14.4 times more Water than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 1.5 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 19 times more Selenium, 37.5 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Seasoned Grated Dry Bread Crumbs contains 15.3 times more Energy, 10.5 times more Fat, 15.6 times more Saturated Fat, 67.2 times more Omega 6, 22 times more Carbohydrate, 9.3 times more Sugars, 8.3 times more Fructose, 1.8 times more Fiber and 3.7 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seasoned Dry Bread Crumbs offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6